Week 5 of Training for the Ottawa Marathon

20140128-231837.jpgAfter a recovery week last week it was back to regular training this week. Week five is nearly complete now. With 29 km complete so far this week I will end the week this weekend with 15 and 8 km runs. Fortunately we were back to average weather for this time of year this week so my outdoor workouts were not too difficult to get in.

Like in previous weeks my more intense efforts came on Tuesday and Thursday this week. Tuesday is my run where I include accelerations in an 8 km run. This week called for 2 x 30s, 45s, 60s and 90s. This workout is tougher than it sounds because it takes a bit of time to recover from the 60 and 90 second accelerations when pushing the pace.

I won’t spend too much time discussing last night’s intervals since I talked about them in last night’s post. What I will say is that the combination of 100, 200 and 300 m sprints is one of the toughest workouts I have done so far. The good news is that I made it through them without getting injured.

This week also saw me start a new strength workout that I will continue for the next four weeks. This one builds on the previous one with exercises to work on my legs, core and upper body.  It is a tougher workout than the one I did over the previous four weeks. 

That’s another week of training nearly complete. Once again I managed to fit in all of my scheduled workouts while avoiding any injuries or setbacks.

How did your week go?


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